{"id":16768,"date":"2026-09-12T16:17:43","date_gmt":"2026-09-12T09:17:43","guid":{"rendered":"https:\/\/useful.vn\/?p=16768"},"modified":"2026-09-12T16:17:43","modified_gmt":"2026-09-12T09:17:43","slug":"chay-bo-de-giam-mo-chay-cang-nhanh-co-thuc-su-giup-dot-mo-nhieu-hon","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=16768","title":{"rendered":"Ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m m\u1ee1: Ch\u1ea1y c\u00e0ng nhanh c\u00f3 th\u1ef1c s\u1ef1 gi\u00fap \u0111\u1ed1t m\u1ee1 nhi\u1ec1u h\u01a1n?"},"content":{"rendered":"
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\n Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 \u0111\u1ed1t m\u1ee1 m\u00e0 c\u00f2n s\u1eed d\u1ee5ng carbohydrate \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng. B\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, chuy\u00ean gia s\u1ebd ch\u1ec9 r\u00f5 c\u01a1 th\u1ec3 \u201c\u0111\u1ed1t\u201d hai ngu\u1ed3n nhi\u00ean li\u1ec7u n\u00e0y nh\u01b0 th\u1ebf n\u00e0o khi ch\u1ea1y. <\/strong><\/h2>\n

Ch\u1ea1y b\u1ed9 th\u1ef1c s\u1ef1 ‘\u0111\u1ed1t m\u1ee1’ hay ‘\u0111\u1ed1t \u0111\u01b0\u1eddng’?<\/strong><\/h3>\n

Ch\u1ea1y b\u1ed9 l\u00e0 b\u1ed9 m\u00f4n quen thu\u1ed9c c\u1ee7a nhi\u1ec1u ng\u01b0\u1eddi, v\u1eeba \u0111\u1ec3 r\u00e8n luy\u1ec7n s\u1ee9c kho\u1ebb, v\u1eeba duy tr\u00ec \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng thon g\u1ecdn. \u0110\u1eb7c bi\u1ec7t, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n gi\u1ea3m c\u00e2n, gi\u1ea3m m\u1ee1, ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c xem l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p d\u1ec5 th\u1ef1c hi\u1ec7n. Tuy nhi\u00ean, c\u00f3 m\u1ed9t c\u00e2u h\u1ecfi m\u00e0 kh\u00f4ng \u00edt ng\u01b0\u1eddi b\u0103n kho\u0103n, \u0111\u00f3 l\u00e0: Khi ch\u1ea1y b\u1ed9, c\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta \u0111ang ‘\u0111\u1ed1t m\u1ee1’ hay ‘\u0111\u1ed1t \u0111\u01b0\u1eddng’?<\/p>\n

TS. L\u00ea Th\u1ecb H\u01b0\u01a1ng Giang, Tr\u01b0\u1edfng Khoa Ti\u1ebft ch\u1ebf dinh d\u01b0\u1ee1ng – l\u00e2m s\u00e0ng, B\u1ec7nh vi\u1ec7n 19-8 (B\u1ed9 C\u00f4ng an), cho bi\u1ebft c\u01a1 th\u1ec3 kh\u00f4ng ho\u1ea1t \u0111\u1ed9ng theo c\u01a1 ch\u1ebf \u201cb\u1eadt – t\u1eaft\u201d gi\u1eefa \u0111\u1ed1t m\u1ee1 v\u00e0 \u0111\u1ed1t \u0111\u01b0\u1eddng. Khi ch\u1ea1y, c\u01a1 th\u1ec3 lu\u00f4n s\u1eed d\u1ee5ng \u0111\u1ed3ng th\u1eddi c\u1ea3 ch\u1ea5t b\u00e9o v\u00e0 carbohydrate, ch\u1ec9 kh\u00e1c nhau v\u1ec1 t\u1ef7 l\u1ec7.<\/p>\n

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\"\u1ede<\/span><\/p>\n
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\u1ede c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9, c\u01a1 th\u1ec3 th\u01b0\u1eddng s\u1eed d\u1ee5ng t\u1ef7 l\u1ec7 n\u0103ng l\u01b0\u1ee3ng t\u1eeb ch\u1ea5t b\u00e9o cao h\u01a1n. (\u1ea2nh minh ho\u1ea1)<\/p>\n

Ch\u1ea1y c\u00e0ng nhanh, c\u01a1 th\u1ec3 c\u00e0ng c\u1ea7n carbohydrate<\/strong><\/h3>\n

M\u1ee1 l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef l\u1edbn nh\u01b0ng t\u1ed1c \u0111\u1ed9 huy \u0111\u1ed9ng t\u01b0\u01a1ng \u0111\u1ed1i ch\u1eadm. Trong khi \u0111\u00f3, carbohydrate, ch\u1ee7 y\u1ebfu d\u01b0\u1edbi d\u1ea1ng glycogen d\u1ef1 tr\u1eef \u1edf c\u01a1 v\u00e0 gan, c\u00f3 th\u1ec3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng nhanh h\u01a1n khi c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng t\u0103ng.<\/p>\n

\u1ede c\u01b0\u1eddng \u0111\u1ed9 nh\u1eb9, t\u1ef7 l\u1ec7 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ebfn t\u1eeb ch\u1ea5t b\u00e9o th\u01b0\u1eddng cao h\u01a1n. Khi t\u0103ng t\u1ed1c, c\u01a1 th\u1ec3 s\u1ebd t\u0103ng c\u01b0\u1eddng s\u1eed d\u1ee5ng carbohydrate \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

V\u00ec v\u1eady, kh\u00f4ng c\u00f3 th\u1eddi \u0111i\u1ec3m c\u01a1 th\u1ec3 \u0111\u1ed9t ng\u1ed9t \u201ct\u1eaft \u0111\u1ed1t m\u1ee1\u201d r\u1ed3i chuy\u1ec3n sang \u201c\u0111\u1ed1t \u0111\u01b0\u1eddng\u201d. Hai ngu\u1ed3n nhi\u00ean li\u1ec7u n\u00e0y lu\u00f4n \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng song song, ch\u1ec9 thay \u0111\u1ed5i t\u1ef7 l\u1ec7 t\u00f9y c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian v\u1eadn \u0111\u1ed9ng v\u00e0 kh\u1ea3 n\u0103ng th\u00edch nghi c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi t\u1eadp trung v\u00e0o vi\u1ec7c ch\u1ea1y ch\u1eadm v\u00ec ngh\u0129 \u0111\u00e2y l\u00e0 c\u00e1ch t\u1ed1i \u01b0u \u0111\u1ec3 gi\u1ea3m m\u1ee1. Tuy nhi\u00ean, l\u1ee3i \u00edch c\u1ee7a nh\u1eefng bu\u1ed5i ch\u1ea1y nh\u1eb9 kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf l\u01b0\u1ee3ng m\u1ee1 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong l\u00fac v\u1eadn \u0111\u1ed9ng.<\/p>\n

Ch\u1ea1y ch\u1eadm gi\u00fap r\u00e8n luy\u1ec7n h\u1ec7 chuy\u1ec3n h\u00f3a<\/strong><\/h3>\n

Theo chuy\u00ean gia, ch\u1ea1y \u1edf c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p trong th\u1eddi gian d\u00e0i gi\u00fap c\u01a1 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng ch\u1ea5t b\u00e9o l\u00e0m nhi\u00ean li\u1ec7u v\u00e0 t\u0103ng c\u01b0\u1eddng n\u0103ng l\u1ef1c c\u1ee7a ty th\u1ec3 – \u201cnh\u00e0 m\u00e1y n\u0103ng l\u01b0\u1ee3ng\u201d b\u00ean trong t\u1ebf b\u00e0o.<\/p>\n

Khi duy tr\u00ec t\u1eadp luy\u1ec7n s\u1ee9c b\u1ec1n \u0111\u1ec1u \u0111\u1eb7n, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0 ti\u1ebft ki\u1ec7m glycogen t\u1ed1t h\u01a1n. \u0110\u00e2y l\u00e0 n\u1ec1n t\u1ea3ng quan tr\u1ecdng v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n ho\u1eb7c ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i.<\/p>\n

Kh\u00f4ng n\u00ean b\u1ecf qua c\u00e1c b\u00e0i ch\u1ea1y t\u1ed1c \u0111\u1ed9<\/strong><\/h3>\n

B\u00ean c\u1ea1nh ch\u1ea1y ch\u1eadm, ng\u01b0\u1eddi t\u1eadp v\u1eabn c\u1ea7n k\u1ebft h\u1ee3p nh\u1eefng bu\u1ed5i ch\u1ea1y nhanh ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau. Vi\u1ec7c ch\u1ec9 t\u1eadp m\u1ed9t ki\u1ec3u v\u1eadn \u0111\u1ed9ng c\u00f3 th\u1ec3 khi\u1ebfn kh\u1ea3 n\u0103ng th\u00edch nghi c\u1ee7a c\u01a1 th\u1ec3 b\u1ecb h\u1ea1n ch\u1ebf. \u0110i\u1ec1u quan tr\u1ecdng kh\u00f4ng ph\u1ea3i ch\u1ea1y c\u00e0ng nhanh c\u00e0ng t\u1ed1t m\u00e0 l\u00e0 x\u00e2y d\u1ef1ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p, k\u1ebft h\u1ee3p gi\u1eefa ch\u1ea1y nh\u1eb9, ch\u1ea1y t\u1ed1c \u0111\u1ed9 v\u00e0 th\u1eddi gian ph\u1ee5c h\u1ed3i.\u00a0\u00a0<\/p>\n

“Khi ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao ho\u1eb7c thi \u0111\u1ea5u \u0111\u01b0\u1eddng d\u00e0i, nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3 t\u0103ng l\u00ean nhanh ch\u00f3ng. N\u1ebfu l\u01b0\u1ee3ng glycogen suy gi\u1ea3m \u0111\u00e1ng k\u1ec3 v\u00e0 glucose m\u00e1u kh\u00f4ng \u0111\u00e1p \u1ee9ng \u0111\u1ee7 nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng, ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u0111\u1ee5ng \u0111\u01b0\u1eddng” – TS Giang cho bi\u1ebft.<\/p>\n

D\u1ea5u hi\u1ec7u khi c\u01a1 th\u1ec3 c\u1ea1n n\u0103ng l\u01b0\u1ee3ng<\/strong><\/h3>\n

Ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y ch\u00e2n n\u1eb7ng, t\u1ed1c \u0111\u1ed9 gi\u1ea3m r\u00f5 r\u1ec7t, ki\u1ec7t s\u1ee9c, kh\u00f3 t\u1eadp trung ho\u1eb7c th\u1eadm ch\u00ed kh\u00f4ng th\u1ec3 ti\u1ebfp t\u1ee5c duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng.<\/p>\n

M\u1ed9t tr\u01b0\u1eddng h\u1ee3p \u0111\u01b0\u1ee3c ghi nh\u1eadn t\u1ea1i ph\u00f2ng kh\u00e1m dinh d\u01b0\u1ee1ng l\u00e2m s\u00e0ng l\u00e0 m\u1ed9t b\u1ec7nh nh\u00e2n nam 38 tu\u1ed5i, \u1edf H\u00e0 N\u1ed9i. V\u00ec ngh\u0129 r\u1eb1ng ph\u1ea3i ch\u1ea1y nhanh m\u1edbi ti\u00eau hao nhi\u1ec1u calo, anh th\u01b0\u1eddng \u0111\u1ea9y nh\u1ecbp tim l\u00ean r\u1ea5t cao ngay t\u1eeb \u0111\u1ea7u.<\/p>\n

\u0110\u1ebfn km th\u1ee9 24, anh r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng ki\u1ec7t s\u1ee9c, chu\u1ed9t r\u00fat to\u00e0n th\u00e2n v\u00e0 ph\u1ea3i c\u1ea7n ch\u0103m s\u00f3c y t\u1ebf. Vi\u1ec7c b\u1ecf qua c\u00e1c bu\u1ed5i ch\u1ea1y ch\u1eadm khi\u1ebfn h\u1ec7 chuy\u1ec3n h\u00f3a c\u1ee7a anh ch\u01b0a th\u00edch nghi t\u1ed1t v\u1edbi vi\u1ec7c s\u1eed d\u1ee5ng m\u1ee1 \u0111\u1ec3 duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian d\u00e0i.<\/p>\n

Ch\u1ea1y b\u1ed9 mu\u1ed1n hi\u1ec7u qu\u1ea3 c\u1ea7n c\u00e2n b\u1eb1ng c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 dinh d\u01b0\u1ee1ng<\/strong><\/h3>\n

\u0110\u1ec3 ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3, ng\u01b0\u1eddi t\u1eadp kh\u00f4ng n\u00ean ch\u1ec9 quan t\u00e2m \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 hay l\u01b0\u1ee3ng calo ti\u00eau hao. C\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng c\u1ea7n \u0111\u01b0\u1ee3c k\u1ebft h\u1ee3p v\u1edbi ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p.<\/p>\n

D\u00f9ng ‘nghi\u1ec7m ph\u00e1p n\u00f3i chuy\u1ec7n’ \u0111\u1ec3 ki\u1ec3m tra c\u01b0\u1eddng \u0111\u1ed9<\/strong><\/p>\n

V\u1edbi nh\u1eefng bu\u1ed5i ch\u1ea1y nh\u1eb9, ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng ‘nghi\u1ec7m ph\u00e1p n\u00f3i chuy\u1ec7n’. N\u1ebfu v\u1eabn c\u00f3 th\u1ec3 tr\u00f2 chuy\u1ec7n th\u00e0nh c\u00e2u m\u00e0 kh\u00f4ng b\u1ecb h\u1ee5t h\u01a1i, m\u1ee9c v\u1eadn \u0111\u1ed9ng \u0111ang t\u01b0\u01a1ng \u0111\u1ed1i v\u1eeba ph\u1ea3i. V\u1edbi c\u00e1c b\u00e0i ch\u1ea1y nhanh, n\u00ean c\u00f3 k\u1ebf ho\u1ea1ch r\u00f5 r\u00e0ng, xen k\u1ebd qu\u00e3ng ch\u1ea1y v\u00e0 th\u1eddi gian ph\u1ee5c h\u1ed3i thay v\u00ec c\u1ed1 g\u1eafng ch\u1ea1y \u0111\u1ebfn ki\u1ec7t s\u1ee9c.<\/p>\n

Ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i c\u1ea7n ch\u00fa \u00fd carbohydrate<\/strong><\/p>\n

Trong nh\u1eefng bu\u1ed5i ch\u1ea1y ng\u1eafn, n\u1ebfu \u0111\u00e3 \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7 tr\u01b0\u1edbc \u0111\u00f3, ng\u01b0\u1eddi t\u1eadp th\u01b0\u1eddng kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i v\u1eeba ch\u1ea1y v\u1eeba b\u1ed5 sung gel. Tuy nhi\u00ean, khi v\u1eadn \u0111\u1ed9ng li\u00ean t\u1ee5c t\u1eeb 60-90 ph\u00fat tr\u1edf l\u00ean, carbohydrate tr\u1edf n\u00ean quan tr\u1ecdng \u0111\u1ed1i v\u1edbi kh\u1ea3 n\u0103ng duy tr\u00ec s\u1ee9c b\u1ec1n. V\u1edbi th\u1eddi gian ch\u1ea1y kho\u1ea3ng 1-2,5 gi\u1edd, l\u01b0\u1ee3ng carbohydrate c\u00f3 th\u1ec3 \u1edf m\u1ee9c 30-60 g\/gi\u1edd; n\u1ebfu ch\u1ea1y k\u00e9o d\u00e0i h\u01a1n 2,5-3 gi\u1edd, nhu c\u1ea7u c\u00f3 th\u1ec3 t\u0103ng l\u00ean 60-90 g\/gi\u1edd t\u00f9y c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 kh\u1ea3 n\u0103ng h\u1ea5p th\u1ee5.<\/p>\n

Ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng gel, n\u01b0\u1edbc u\u1ed1ng th\u1ec3 thao ho\u1eb7c th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 t\u1ed5ng l\u01b0\u1ee3ng carbohydrate \u0111\u01b0\u1ee3c b\u1ed5 sung, kh\u00f4ng ph\u1ea3i s\u1ed1 l\u01b0\u1ee3ng g\u00f3i gel.<\/p>\n

Ng\u01b0\u1eddi ch\u1ea1y c\u0169ng kh\u00f4ng n\u00ean th\u1eed m\u1ed9t chi\u1ebfn thu\u1eadt \u0103n u\u1ed1ng m\u1edbi ngay trong ng\u00e0y thi \u0111\u1ea5u. Vi\u1ec7c b\u1ed5 sung n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i c\u1ea7n \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh d\u1ef1a tr\u00ean th\u1eddi ti\u1ebft, th\u1eddi gian ch\u1ea1y v\u00e0 l\u01b0\u1ee3ng m\u1ed3 h\u00f4i c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n

Mu\u1ed1n gi\u1ea3m m\u1ee1, \u0111\u1eebng ch\u1ec9 quan t\u00e2m ch\u1ea1y nhanh hay ch\u1ea1y ch\u1eadm<\/strong><\/p>\n

C\u01a1 th\u1ec3 kh\u00f4ng ch\u1ec9 \u201c\u0111\u1ed1t m\u1ee1\u201d ho\u1eb7c \u201c\u0111\u1ed1t \u0111\u01b0\u1eddng\u201d m\u1ed9t c\u00e1ch ri\u00eang bi\u1ec7t khi ch\u1ea1y. C\u1ea3 ch\u1ea5t b\u00e9o v\u00e0 carbohydrate \u0111\u1ec1u tham gia cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, trong \u0111\u00f3 t\u1ef7 l\u1ec7 s\u1eed d\u1ee5ng thay \u0111\u1ed5i theo c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi gian v\u1eadn \u0111\u1ed9ng.<\/p>\n

V\u00ec v\u1eady, thay v\u00ec c\u1ed1 ch\u1ea1y th\u1eadt nhanh \u0111\u1ec3 ti\u00eau hao nhi\u1ec1u calo ho\u1eb7c ch\u1ec9 ch\u1ea1y th\u1eadt ch\u1eadm \u0111\u1ec3 \u201c\u0111\u1ed1t m\u1ee1\u201d, ng\u01b0\u1eddi t\u1eadp n\u00ean k\u1ebft h\u1ee3p c\u00e1c m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng, x\u00e2y d\u1ef1ng s\u1ee9c b\u1ec1n v\u00e0 ch\u00fa \u00fd \u0111\u1ebfn dinh d\u01b0\u1ee1ng. M\u1ed9t k\u1ebf ho\u1ea1ch ch\u1ea1y h\u1ee3p l\u00fd kh\u00f4ng ch\u1ec9 gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng m\u00e0 c\u00f2n gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi t\u1ed1t h\u01a1n v\u1edbi v\u1eadn \u0111\u1ed9ng v\u00e0 duy tr\u00ec s\u1ee9c b\u1ec1n l\u00e2u d\u00e0i.<\/p>\n

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\"\u0110i<\/div>\n
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\n \u0110i b\u1ed9 d\u1ed1c hay ch\u1ea1y \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3 h\u01a1n?\n <\/div>\n
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PT H\u1ed3ng H\u1ea1nh l\u00fd gi\u1ea3i ch\u1ea1y b\u1ed9 ti\u00eau hao nhi\u1ec1u calo song c\u0169ng khi\u1ebfn b\u1ea1n \u0111\u00f3i, mu\u1ed1n \u0103n nhi\u1ec1u, c\u00f2n \u0111i b\u1ed9 d\u1ed1c \u1ed5n \u0111\u1ecbnh nh\u1ecbp tim, t\u1ed1i \u01b0u kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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Ch\u1ea1y b\u1ed9 kh\u00f4ng ch\u1ec9 \u0111\u1ed1t m\u1ee1 m\u00e0 c\u00f2n s\u1eed d\u1ee5ng carbohydrate \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng. B\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, chuy\u00ean gia s\u1ebd ch\u1ec9 r\u00f5 c\u01a1 th\u1ec3 \u201c\u0111\u1ed1t\u201d hai ngu\u1ed3n nhi\u00ean li\u1ec7u n\u00e0y nh\u01b0 th\u1ebf n\u00e0o khi ch\u1ea1y. Ch\u1ea1y b\u1ed9 th\u1ef1c s\u1ef1 ‘\u0111\u1ed1t m\u1ee1’ hay ‘\u0111\u1ed1t \u0111\u01b0\u1eddng’? Ch\u1ea1y b\u1ed9 l\u00e0 b\u1ed9 m\u00f4n quen thu\u1ed9c c\u1ee7a nhi\u1ec1u<\/p>\n","protected":false},"author":1,"featured_media":16769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-16768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/16768","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=16768"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/16768\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/16769"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=16768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=16768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=16768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}